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In a lunge position, leaning body forward - play with bodies position to focus on location and hold for 30 seconds. Repeat on other side.  

Feet flat, pelvis steady and push up. Focus on pushing through glutes, 1 set of 6-7 reps with a 3 second hold at the top.  

Remember to hold at the top of the clam for 3 seconds. Aim for 2-3 sets of 6 reps.  

Lean into the stretch to a comfortable point and hold for 30 seconds. Repeat on other side.  

Feet flat on floor, slowly drive hips up and down. Aim for a 3 second squeeze at the top repeat for 6-7 times for 2-3 sets.  

On back, pull knee up and across the body looking for a gentle stretch, 5-6 deep breaths and release.        

Standing up, using the arm as a lever, push down for 15-30 seconds and swap sides.